Weekly Wellness Recipe: Savory Pumpkin Chicken Bowl

Comforting flavors meet nourishing ingredients in a hearty pumpkin chicken bowl that supports your goals without sacrificing satisfaction.

When fall cravings hit, this savory pumpkin chicken bowl offers everything you want: warmth, comfort, and protein power, without the sugar. Creamy pumpkin purée, tender chicken, and aromatic herbs come together in a satisfying Phase 2-friendly meal that’s both cozy and clean.

Nutritional Benefits

This dish blends seasonal flavor with metabolic support, making it an ideal Phase 2 lunch or dinner.

• Pumpkin: Naturally low in calories and high in vitamin A and fiber for satiety and immune support.
• Chicken Breast: A lean, high-protein choice that helps preserve muscle and promote fat burning.
• Sage & Rosemary: Anti-inflammatory herbs that enhance digestion and deepen flavor.
• Spinach: Packed with iron, folate, and antioxidants to support energy and overall wellness.

Simple, wholesome ingredients are all you need to build a cozy, protein-rich meal that keeps you satisfied through the season.

Ingredients

• 4 oz chicken breast, diced
• ½ cup unsweetened pumpkin purée
• ¼ small onion, finely chopped
• 1 garlic clove, minced
• ½ cup fresh spinach
• ¼ cup low-sodium chicken broth
• ¼ tsp dried sage
• ¼ tsp dried rosemary
• Salt and pepper to taste
• Optional: ½ cup steamed cauliflower rice for serving

Instructions

1. In a nonstick skillet, cook diced chicken over medium heat until lightly golden and cooked through. Remove and set aside.
2. In the same pan, sauté onion and garlic until fragrant, about 2–3 minutes.
3. Stir in pumpkin purée, broth, sage, and rosemary. Whisk until smooth and gently simmer for 3–4 minutes.
4. Add the cooked chicken back to the pan and toss to coat in the pumpkin sauce.
5. Stir in spinach just before serving, allowing it to wilt slightly.
6. Season with salt and pepper to taste. Serve over optional cauliflower rice or enjoy as is.

Nutritional Information

Per serving (makes 1 serving):

• Calories: ~210
• Carbohydrates: ~8g
• Fats: ~4g
• Protein: ~32g
• Sugar: ~3g
• Fiber: ~2g

Cozy Protein Power

This savory pumpkin chicken bowl is comfort food that works with your goals: hearty, balanced, and bursting with autumn flavor.

For more delicious Phase 2 recipes, check out these articles:

Weekly Wellness Recipe: Mushroom "Risotto"

Weekly Wellness Recipe: Miso-Glazed Eggplant and Tofu Bowls

Weekly Wellness Recipe: Cauliflower Tabbouleh with Herb-Baked Chicken